About this 25 days slim thigh challenge Intensity level: intermediate Benefits: strengthens and tones the thigh muscles, also calorie burning due to the high number of reps Safety: please read the general safety information here Warm Read More
About this full body challenge for beginners Intensity level: beginner Benefits: whole body toning Safety: please read the general safety information here Warm up: you should warm up your muscles and joints by doing the warm Read More
About this 2 week ab challenge This is a short challenge to start building strength in your abs and get you used to working your abs daily. Intensity level: beginner/intermediate Benefits: will strengthen and tone Read More
This 21 day butt workout challenge includes 5 exercises which all focus on the butt muscles. As the challenge progresses, both the number of reps and the number of sets increase as you build strength Read More
About this jump squat challenge Intensity level: intermediate/advanced Benefits: improves leg strength and tone Safety: please read the general safety information here Warm up: there are 5 standard squats at the start of each day’s Read More
All you need for this wall workout challenge is a small space and a wall. It will work all your leg muscles, glutes, upper body and core. The challenge starts with an easy 5 reps Read More
This legs, bums and tums 30 day challenge covers the 3 most popular areas to train for women. Thighs and bums tend to be a problem because that’s where women generally store fat. Even if Read More
The Pilates method focuses on developing core strength, good posture and smooth, controlled movement. There are 34 mat work exercises in the original method – some mainly develop strength and some work more on smooth Read More
The back of the upper arm is a problem area that’s often flabby. The muscle here is the triceps and it doesn’t get worked a lot in every day life. That’s because it’s job is Read More
This challenge targets the main glute muscle with two standing exercises, as well as pulsing variations on these two exercises. You might have done kneeling donkey kicks before – these are a great exercise for Read More
The idea of this home workout challenge is that over the course of a month you build up a full body workout that you can continue to do on a regular basis once the challenge Read More
Push ups are a multi-tasking exercise that work the chest, shoulders and upper arms as well as the core muscles. They also need no equipment and can be done pretty much anywhere. So they’re a Read More
Focus on improving your abs with this 100 day ab challenge. There are 5 exercises which between them will work all of the ab muscles, for a flat, trained look. You’ll get up to 90 Read More
If you’re bored with your running program or want some extra motivation, try these fun running challenges to add some variety. You should be able to run continuously for about 20 minutes to do the Read More
The glute bridge focuses on the main gluteal muscle, the gluteus maximus, as well as working the hamstrings and core muscles. This glute bridge challenge includes the basic glute bridge plus two variations, which will Read More
Starting to run isn’t easy. Although it’s a natural activity, once we become adults we rarely do it unless we engage in sport or fitness. Running is hard work for our hearts and legs and Read More
Get into the habit of a daily workout with this 30 day workout plan. There are 4 different workouts – upper body, legs, core and running. You do a different one each day for 4 Read More
The bicycle crunch is arguably the best all round abs exercise, because it works all the layers of the ab muscles when it’s done properly. If you don’t have much time for ab workouts, then Read More
Donkey kicks are one of the best exercises for focusing on the largest glute muscle (gluteus maximus), which is the one that shapes and lifts the butt. Looking better isn’t the only advantage to training Read More
Get started running with this 30 day walk to run challenge. It eases you in gently, starting with just walking in the first week and leading up to 10 minutes of running on day 30. Read More
© Susan Lambeth 2025